Top arm reaches overGaze up to the top handHand on the thighKnees open over the toesGoddess Side Bend
Utkaṭa Koṇāsana (side bend)
Read what the gnome says
Goddess Side Bend! Stand wide, toes out, knees bent over the ankles. Reach one arm overhead and bend sideways, the other hand on the thigh. Keep the chest open and the knees tracking. Breathe, then switch. Graceful goddess gnome.
Works on Adductors · Quadriceps · Obliques
How to do it
- Step the feet wide, toes turned out, and bend the knees into Goddess Pose.
- Rest one hand on the thigh and reach the other arm up and over.
- Lengthen the side body, keep the knees open and hold; switch sides.
Common mistakes
- Don’t let the knees collapse inward.
- Don’t lean forward.
- Don’t crunch the neck.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
Not medical advice. Ease off if anything feels sharp or wrong.
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